Is pizza healthy or dangerous
Pasta, pizza, bread | Is Wheat Really Harmful?
Bad wheat, superfoods, low carb - what, when and how much we eat has never been discussed as intensely as it is at the moment. But which food is actually healthy and what can nutrition actually do?
For the day of healthy eating on March 7th, BILD answers the most important questions about nutrition.
What does a healthy diet look like?
These are the recommendations of the German Nutrition Society:
• Eat at least five servings of vegetables and fruits a day (a total of 650 grams).
• Drink 200 to 250 grams of milk every day and eat two slices of cheese (approx. 60 g), but prefer low-fat cheese.
• 300 to 600 grams of meat and sausage per week are sufficient to meet the necessary nutritional requirements. Pay attention to products that are as low in fat as possible, e.g. B. Schnitzel or fillet.
• Four to six slices of wholemeal bread a day are suitable for a high-fiber diet. Also look out for whole grain products for pasta, rice and cereal flakes. Replacing a portion of white toasted bread with wholemeal bread or noodles with wholemeal noodles increases fiber intake by seven grams, which is exactly the amount that Germans lack on average to achieve the recommended amount of 30 grams per day.
• Drink around 1.5 liters a day - preferably water.
The average recommended daily calorie intake: 1800 to 2200 Kcal. However, the actual consumption may vary, depending on e.g. gender and physical activity.
The 10 healthiest foods
So small and yet so healthy: a hen's egg contains lecithin, cholesterol, essential fatty acids, vitamins and minerals. And thus everything our organism needs to grow.
A real calcium bomb that helps our bones build up and prevent osteoporosis (bone breakdown). It also provides milk protein, milk fat, milk sugar, water, many vitamins, minerals and trace elements.
Its omega-3 fatty acids are good for the heart, blood vessels, brain and metabolism. The iodine it contains also supports the thyroid function, and vitamin D strengthens the bones.
Important minerals, phytochemicals, vitamin C, carotene and malic and citric acid support blood formation, make them more resistant to colds and infections and are good for the kidneys because they stimulate urination.
Müller: “A serving of soybeans contains as much protein as a 150 gram steak and contains essential amino acids that the human body needs but cannot produce itself.” Most soy products are also said to be rich in cancer-inhibiting plant substances can even help against diabetes and rheumatism.
Vitamins C and E as well as provitamin A strengthen the cells against the attacks of cancer-causing free radicals. In addition, the “green miracle” contains many vitamins and minerals that strengthen the immune system and counteract bone loss.
Good for the intestines, protects against diabetes and strengthens the immune system. How? Because of the masses of zinc that combine with the "super amino acid" histidine and thus result in the healthiest form of zinc of all.
Contains a lot of folic acid and iron - especially healthy for pregnant women, breastfeeding women and people with iron deficiency. Folic acid is also important for men because it makes sperm healthier.
Green and black tea
If you regularly drink black tea, you lower your risk of tooth decay, as the fluoride it contains strengthens tooth enamel and makes it difficult for harmful acids to form in the oral cavity. Green tea strengthens the immune system with the help of many amino acids.
Rich in vitamins and minerals. Especially beta-glucan (natural yeast component) makes the immune system fit. How? It activates macrophages, the body's own “phagocytes” that clasp and destroy hostile organisms such as bacteria, viruses or mutated cells. As a further consequence, the organism then forms antibodies against these pathogens. Here are another 23 reasons why you should have a beer more often.
Is Wheat Really Harmful?
No, only a small percentage of the population actually has a wheat allergy, which causes symptoms such as diarrhea, flatulence or constipation.
However, white breads and many light-colored rolls contain around two thirds less minerals and only half as much vitamins and fiber as whole grain products.
The reason: The light-colored pastry consists of at least 90 percent white flour. For this purpose, the outer layers and the seedling are largely removed, only the endosperm remains. If you have a balanced diet, you can treat yourself to white bread in moderation. However, it is clearly inferior to wholemeal bread.
Is Fast Food Really Unhealthy?
Fast food is not just burgers, french fries and pizza, sandwiches at the bakery around the corner are also quick and often not very nutritious dishes, as they are sometimes peppered with preservatives in order to keep them as long as possible. Fast food is not completely worthless for the body, but it contains many substances that are not healthy. Fat, salt, and sugar are usually abundant, and that's what makes them so unhealthy.
Has food intolerance really increased in recent years?
Whether food intolerances such as the intolerance to milk sugar (lactose) or fruit sugar (fructose) actually increase has not been extensively proven. The most common form, lactose intolerance, affects 15 to 20 percent of our population.
In the case of lactose intolerance, the enzyme that breaks down milk sugar in the intestine is lost in the course of life. It is therefore possible that an adult suddenly feels discomfort after consuming dairy products, even though they tolerated them well as a child and adolescent. In addition, this intolerance is dose-dependent. If a little butter or a slice of cheese is no problem, it can look different with a whole glass of milk.
Tip: Anyone who believes that their gastrointestinal complaints are caused by lactose intolerance can do without dairy products and foods that contain lactose (like many ready-made meals) for a week. If the symptoms persist, this intolerance is unlikely.
Vitamins: Who Needs What?
Stuck in: Whole grain products, dairy products, legumes (e.g. lentils)
Help by: Stressful occupations; Athletes who sweat a lot
Recommended daily intake: Children: 200 milligrams (mg), adults: 300 to 400 mg
Risks: Diarrhea; with impaired kidney function: low blood pressure, drowsiness
Use: prevents muscle spasms, supports nerve function
Stuck in: Dairy products, broccoli, kale, leek, fennel, mineral water
Help by: "Weak" bones (osteoporosis, in older women), supports bone growth (in children)
Recommended daily intake: Children and adults around 1000 mg
Risks: Urinary stone formation, constipation, calcareous gout
Use: promotes stability of bones and teeth
Stuck in: Sea buckthorn and strawberries, citrus fruits, cabbage, potatoes
Help by: Risk of infection during cold waves, smokers
Recommended daily intake: Children: approx. 80 mg, adults: 100 to 150 mg
Risks: Diarrhea, flatulence (only if taken as a vitamin preparation)
Use: Protective effect against colds only proven in individual cases
Stuck in: Meat, whole grain products, nuts, anchovies, brown rice
Help by: Women who suffer from iron deficiency (symptom: chronic fatigue)
Recommended daily intake: Children: 10 mg, adults: up to 15 mg (pregnant women up to 30 mg)
Risks: problematic in people with iron storage diseases
Use: important for the formation of red blood cells
Stuck in: green vegetables (spinach, kale, leek), oranges, grapes
Help by: Women who want to have children and who are pregnant
Recommended daily intake: Adults and children: 0.4 mg (pregnant women: 1.4 mg; in addition to food: 0.4 mg daily)
Risks: at very high doses: sleep disorders, gastrointestinal problems
Use: protects unborn children from malformations
Stuck in: Eggs, sea fish (cod, herring), porcini mushrooms
Help by: older adults (osteoporosis protection) and children (for bone growth)
Recommended daily intake: Children and adults 0.005 mg (over 65 years: 0.01 mg)
Risks: Thirst, nausea, vomiting, kidney stones
Use: supports calcium absorption, promotes stability of bones and teeth
Stuck in: Dairy products (Emmentaler, Gouda), whole grain products, eggs, beef fillet
Help by: Immune weakness (e.g. as protection against colds)
Recommended daily intake: Children 5-9 mg, adults 7-10 mg
Risks: problematic with kidney weakness, disrupts copper metabolism
Use: Protection against colds not proven with certainty
Stuck in: Fish, prawns, seaweed, dishes made with iodized salt
Help by: Tendency to goiter. Iodine is especially important for pregnant women
Recommended daily intake: Children 0.15 mg, adults 0.2-0.25 mg
Risks: impaired thyroid metabolism
Use: irreplaceable building block of thyroid hormones
Beta-carotene (vitamin A precursor)
Stuck in: intensely colored vegetables (carrots, bell peppers, green leafy vegetables)
Help by: Smokers, as a lung cancer protective vitamin
Recommended daily intake: Children 0.8 mg, adults 1 mg
Risks: As a preparation, it can increase the rate of lung cancer in smokers and endanger the fetus in pregnant women
Use: Cancer protection could not be proven in the US study
Stuck in: Wheat germ oil, walnuts
Help by: Heart attack risk
Recommended daily intake: Children 8 to 12 mg, adults 12 to 15 mg
Risks: delayed blood clotting at high doses
Use: no evidence of heart attack protection through studies
Does the time of day determine when what should be eaten?
No. The weight development is not determined by the times of day, but by the energy balance - all meals added together. Those who eat more calories than they use up become fat. However, some people have problems eating raw vegetables in the evening - the digestive process can lead to gas and sleep problems.
How does healthy eating succeed in the workplace?
“Many working people are well aware of healthy eating. The relationship between a regular, balanced diet and physical and mental performance at work is also known. And yet many make the first mistake in the morning by not having breakfast and thus starting the day without energy, ”says nutritionist Prof. Dr. Sibylle Adam.
This usually takes revenge in the form of high-calorie snacks consumed on the side, which are plastered off in the morning. The expert generally advises conscious eating, and if there is only enough time for a roll at the desk during the lunch break, this should at least be chewed in peace so that a feeling of satiety can occur.
What should be on the menu for lunch?
“Anyone who eats a warm meal at lunchtime should avoid meals that are high in fat and very high in carbohydrates and rather use vegetable dishes or salads. Pasta dishes are also suitable if a vegetable sauce is chosen instead of a cheese cream sauce. That is not that heavy in the stomach and will get us through the afternoon well ”, says Prof. Adam.
What is dinner canceling?
Dinner is skipped two to three times a week. There should be 14 hours between the last meal the day before and breakfast the next morning. So if you have breakfast at 7 a.m., you are not allowed to eat anything from 5 p.m. the day before. Only water and tea are allowed. This allows the body to regenerate overnight because it does not have to use any energy for digestion.
As a result of the hypoglycemia, the hormones melatonin and somatropin are increasingly released at night, which promote peaceful sleep and contribute to cell renewal. That is why dinner canceling is often referred to as an anti-aging concept. The muscle building should be stimulated, the fat storage slowed down.
Which diet for which illness?
High blood pressure: It is best to use fresh food, avoid industrially produced ready meals as far as possible - they often contain too much salt. And: Plenty of vegetables, fruits, fresh juices and mushrooms are important. Better dried fruits than sweets and salty snacks.
Diabetes: A diet should include plenty of fresh vegetables and whole grain products. Tip: Cinnamon on fruit, in muesli or cinnamon tea - this can improve blood sugar levels.
Gout: The increased uric acid level is triggered by purines, which are mainly found in meat, sardines and anchovies, as well as offal and meat broth.
That's why we prefer cheese to bread instead of sausage. Eat meat only every other day. Avoid alcohol as much as possible - it inhibits the excretion of uric acid.
Arthritis and osteoarthritis: The inflammation is promoted by the ingestion of the wrong fats.Therefore: Instead of animal fats, better flax or rapeseed oil, instead of fatty meat, better fish, mackerel, herrings and matjes are particularly suitable - the omega-3 fatty acids have a direct effect against inflammation.
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